ACTION Personal Training - Chapter Quizzes
Terms in this set (100)
Which is not a component of the cardiovascular system? a)heart b)blood c) blood vessels d)lungs
What are the three functions of the nervous system?
Sensory (gather info); Intregrative (interpret info); Motor (respond)
The sensory neurons transmit nerve impulses to which structures? a)Other neurons b)The brain c)The spinal cord d)The brain & spinal cord
D) The brain & spinal cord
One of the main purposes of exercise is to exert the cardiovascular and respiratory systems? True or False?
What are the three systems that are collectively referred to as the kinetic chain?
muscular, articular, neutral
Is the oxidative system for producing aerobic energy or anaerobic energy?
Which energy system is needed for running up a 100-yard hill as fast as possible? a)Oxidative system b)ATP-CP system c)Anaerobic Glycolysis/lactic acid system
B) ATP-CP system
What is the function of the ATP-CP system? a)To provide energy all the time b)To provide energy for low intensity long workouts c)To provide energy for high intensity short workouts d)all of the above
c)To provide energy for high intensity short
Which of the following is NOT an organ or tissue required to work intensely during a workout? a)heart b)lungs c)muscle d)none of the above
d)none of the above
A personal trainer can cause a client injury with an inappropriate workout if the trainer is not aware of how the body works? True or false?
Which of the following is not part of the study of biomechanics? a)Physics; fluid mechanics and thermodynamics (the study of energy) b)Biology; understanding tendons and muscles c)Mathematics; calculus and algebra d)Chemistry; the production of hormones during exercise
d)Chemistry; the production of hormones during exercise
Kinematics is the study of human motion. True or false?
What are the five biomechanical processes that occur duriing a warm-up exercise?
cardiorespiratory changes (increased utilization of oxygen by muscles), increased blood flow to active muscles, heightened body temp, enhanced motor skills and brain transmissions with nervous impulses moving faster, increased discomfort from muscles and cardiorespiratory system
What are the three groups of proprioceptors?
Ligament, joint and skin proprioceptors, neck and inner ear proprioceptors, muscle proprioceptors
As you walk from one end of the room to the other, what forces are influencing your movement? a)gravity b)friction c)tension d)all of the above
d)all of the above
What is the opposite of the motion pronation (to turn the palms face down)?
What are the three planes of motion that intersect in the body?
Traverse plane, sagittal plane, frontal plane
Concentric, eccentric and isometric/static are the names of three major types of what?
How is muscle strength typically measured?
MMT - Manual muscle test
What system of the body plays a role in proprioception (perception of an object's position)? a)nervous system b)cardiorespiratory system c)immunce system d)digestive system
What is the purpose of the initial client assessment? a)to learn about the client b)to efficiently tailor the proper workout regimen c)to understand the likes and dislikes of the client d)all of the above
d)all of the above
One of the many jobs a personal trainer has is to advise the client on how to handle any unresolved medical issues they may have. True or false?
In order to keep the client's medical information private, the personal trainer should put a ________ in the assessment form.
All of the following are considered lifestyle categories: hobbies, physical activities, workout in front of a computer and nutritional habits. True or false?
Knowing what medications the client is taking and possible side effects are important because a)the trainer may need to borrow some if the medication runs out b)the client may be allergic to certain medications c)there may be conflicts between the recommended workout and the medication d)the trainer may need to refill the prescription
c)there may be conflicts between the recommended workout and the medication
Small changes in one's daily routine like parking further away from a building or taking the stairs can have a large impact on fitness goals. True or False?
Why do most people hire a personal trainer?
To add that special benefit that the client has been missing as a means of fulfilling weight-loss or fitness goals.
The optimum regimen that is specific to the client's needs can be best designed when the assessment is ___________.
The best way to conduct an initial assessment is to a)give the client the form to take home so it is not filled out in a hurry b)let the client fill the form out while demonstrating how to stretch c)going over the form with the client personally d)email it so the client will not be inconvenienced by having to write the answers
c)going over the form with the client personally
If the client has a condition such as lower back pain, the trainer should encourage the client to perform strength training for that region without prior approval from a health care physician. True or False?
What are some aspects of personal fitness that are included in program design?
Anatomy, physiology, kinesiology, basic nutrition and knowledge of training special populations
Postural misalignment and injury can be created by muscular imbalances. True or False?
What are physiological factors that one should consider in designing a fitness program? a)muscle action b)ATP usage c)proper positioning d) All of the above
d) All of the above
What are the three primary resistance training goals?
Hypertrophy, muscular strength and muscular endurance
Plyometrics are used with exercise beginners. True or False?
Using a variety of modes of cardiovascular training is called _____________.
How is exercise intensity measured?
by the amount of oxygen consumed during exercise and the number of calories burned
Periodization is a)muscular action in which there is no change in muscle length b)the use of progressive cycling in resistance training c)the position from which all movement begins and ends
b)the use of progressive cycling in resistance training
Name four ways that one can vary the volumen and intensity of exercise.
changing the choice of exercises, varying the order of exercises, adjusting resistance or load, adjusting the number of sets of an exercise, changing the number of exercises for a specific muscle group, altering joint angles and positioning, changing an exercise from working a single joint to multiple joints or vice versa, changing exercises from primary to assisted exercise or vice versa, changing the repetition or range of exercise, changing the type of muscle contraction, adjusting the speed of movement, altering rest periods between sets, adjusting nutrition
The two forms of overtraining are________.
Sympathetic and parasympathetic
More than 30% of sports injuries seen are due to a lack of a warm-up. True or False?
Which of the following is NOT a type of passive warm-up? a)heat application b)hot shower c)massage d)stretching
Because a warm-up can improve flexibility, stretching should be done after the warm-up. True or False?
What are the three types of flexibility?
Corrective, active, functional
Where should a client with arthritis start on the flexibility continuum?
Which of the three phases belong to the flexibility continuum? a)functional flexibility b)ballistic flexibility c)active flexibility d)corrective flexibility
a)functional flexibility c)active flexibility d)corrective flexibility
What is SMFR and what does the acronym stand for?
It stands for static stretching and Self MyoFascial Release and is the technique involoved in corrective flexibility.
Which three factors should be included in the design of a training program?
Breathing, Posture, Warming Up
What is the purpose of the corrective flexibility phase?
To correct muscle imbalances and improve joint ailments.
SMFR should be performed after stretching. True or False?
What is cardiorespiratory conditioning?
An activity used to improve the body's ability to process and deliver oxygen by using intense movements and activities that stimulate the cardio vascular system.
The progression from a lower intensity level to a higher intensity level, longer duration, and/or increased frequency of exercise is known as________.
Fat buring can only occur through extreme cardiovascular exercise. True or False?
what form of strength training leads to muscle hypertrophy?
A short duration of activity that precedes major exercise is a)cool-down b)stretching c)warm-up
Flexibility is how far and how easily one can move the joints. True or False?
What are some physical benefits to improving flexibility?
Relieving joint stress, improving function and neuromuscular efficiency, and maintaining the normal funtional length of all muscles.
What is the first and most fundamental component of biomechanical function in sports performance?
Speed play only works with individuals who are at an optimal level of physical fitness. True or False?
Passive stretching requires additional mental and physical endurance compared to active stretching. True or False
Muscle cramps can be caused by the following: a)electrolyte imbalances b)muscle fatigue c)dehydration d)all of the above
d)all of the above
If a person feels _________ dehydration has already started.
Dehydration can be avoided if a client drinks a lot of water right before training. True or False
False - client should drink water throughout the day. Before, during, after a workout.
Water is lost through a)skin and respiratory tract b)urinationand feces c)skin d)both a and b
d)both a and b
If a person is suffering from _____________ he should be relocated to a cool area where he can lie down and drink plenty of fluids.
If a person is suffering from ______________ he needs medical attention in addition to being relocated to a cool area and given fluids.
Over-hydration is a common problem that can be treated with rest and fluid restriction. True or False?
False - it is an uncommon problem
If a person is dehydrated, the best way to overcome this is to consume a)water b)electrolyte based drinks
b)electrolyte based drinks
Water intoxication causes thickening of the blood and hypernatremia (too much sodium). True or False?
False - causes thinning of the blood
A person suffering from heat exhaustion will have __________ skin, while a person suffering from heat stroke will have ________skin.
moist & flushed; hot & dry
Pregnant women in their second trimester should avoid lying on their backs while performing exercises. True or False?
Which of the following activities is NOT recommended for a pregnant woman? a)pilates b)light/low impact aerobics c)long distance running d)swimming
c)long distance running
List three types of exercises that are beneficial for elderly persons.
Walking, dancing, swimming, light-to-moderate weight training.
What are some reasons for the current increase in childhood obesity?
There is the absence of physical activity in the daily routine of today's youth and they are participating in an unhealthy diet.
When can exercise-induced asthma (EIA) occur during exercise? a)during the first 6-12 minutes of exercise b)during the last 5-10 minutes of exercise c)it can only happen after exercising for more than 30 minutes d)both A and B
d)both A and B - a)during the first 6-12 minutes of exercise b)during the last 5-10 minutes of exercise
Which part of the body is typically NOT affected when an individual suffers from osteoarthritis? a)knees b)back c)hips d)spine
Type 1 diabetes mellitus is caused by a failure of what organ?
Type 2 diabetes mellitus can be managed with diet and exercise. True or False?
High blood pressure is referred to as ________.
Name three types of exercises that are beneficial for persons with high blood pressure.
Yoga, jogging, taking the stairs, walking, cycling, golf, and swimming.
The glycemic index is a ranking of _________ based on their simplicity.
Dietary guidelines currently recommend 20-30% of your daily calories come from carbohydrates. True or False?
False - at least 40%
Fat is necessary for the body in order to a)help us feel satiated b)transport vitamins A & D c)protect nerve fibers d)form hormones e)all of the above
e)all of the above
Fat is important as a bodily energy source because: a)it is converted more efficiently than carbohydrates b)it provides more than double the calories per gram than other energy sources c)it can be eaten in unlimited quantities without excess storage d)it is the body's primary source of energy e) all of the above
b)it provides more than double the calories per gram than other energy sources
Eating hydrogenated fats can __________ LDL levels.
The current method to determine the amount of protein in food is referred to as the PDCAAS. True or False?
When there is an insufficient supply of carbohydrates available for energy the body will instead use ________ as its primary energy source.
Creatine is an essential nutrient. True or False?
improve aerobic endurance during the short-term, extreme exercise; increase fat oxidation; decrease the perception of pain; allow for more intensity in athletic performance
When should you advise your clients to hydrate?
Before during and after exercise
What is the most common complaint made by clients against their personal trainer?
Slipping and falling that led to injury is the number one complaint of clients against their personal trainer.
As a personal trainer, you are required by law to follow the HIPAA regulations. True or False?
False, but that could change in the future.
Explain how a trainer would deal with a client who has a specific condition that the trainer has not been certified to handle.
Personal trainers need to ensure that they receive the proper additional training and certification for special needs groups. However, if the trainer cannot achieve the necessary certification in a timely manner, the trainer should refer the special needs client to another trainer certified in the appropriate area.
Liability can be reduced by:
Avoidance, Retention, Reduction, Transfer
List four components of a good website
A purpose, graphics and relevant links to other health and fitness sites; an appropriate domain name to generate and drive the buiness; interactive content (quizzes, polls, ways to calculate BMI); up-to-date information.
When considering customer service, the acronym, READ, stands for:
Rapport, empathy, assessment, development
In order to become a personal trainer, an individual needs to obtain a bachelor's degree in Personal Training from an accredited institution. True or False?
Name the difference between a corporation and an S-Corporation.
A corporation is a true business entity and must abide by federal, state and local regulations set forth for corporations. An S-Corporation is usually the best alternative for a small business. It protects the owners from personal asset loss and limits the risk of the individuals involved. The big difference is how the business is classified with the IRS and how taxes are handled.
What are the components of a Business Plan?
Budget, established policies for employees and clients, advertisements and profits.
You should check the ________ website to ensure that the online certification program chose is accredited.
National Organization for Competency Assurance at www.noca.org.